Wednesday (2021JAN20)- WOD

Focus: 

Pull-up Practice

Complex – EMOM x6

1 Strict

4 kip swings

2 kipping pull ups

2 C2B

 

WOD: 12 min cap

500m  Row Buy in

“Dirty Fran”

21-15-9

Reverse Lunge KB Thrusters 16/12kg

Chest to Bar Pull-ups

500m Row Buyout

 

Accessory : 3 sets of

20 hamstring curls

20 alt bicep curls

20 single leg deadlifts (10/10)